Week Of 022624

Last week of No Fucking Around February.... Bring in or send your completed checklists Friday or Saturday and we'll announce the winner next week.... Hope you guys found it helpful and were able to build some healthy habits and/or learned something in the process...  

Week Of 022624

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 
5 Inchworms
30 Singles 

Strength:

Strict Press

5-5-5-5-5

65% Across 

Conditioning: 

5 Rounds For Time Of: 15 Minute Cap

15 Pushups 

12 Push Press (95/65 Goal)

10 Burpees

50 Double Unders or Lateral Hops 

Mobility: 

2 Min Sumo

1 Min Seal

1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

20 Lunges 

10 Airsquats

5 Rollover V sits 

Mobility:

2 Min Dragon Each Side

1 Min Standing Forward Fold

2 Min Standing Straddle 

Strength:

8 Minutes to establish a 1 rep Max Front Squat 

Conditioning: 

As Many Rounds as Possible in 7 Minutes of: 

7 Box Jumps 

7 Front Squats 135/95 Goal 

7 Strict Pullups 

Rest 3 Minutes Then:

As Many Rounds as Possible in 5 Minutes of: 

5 Box Jumps 

5 Front Squats 135/95 Goal 

5 Strict Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 High Reach Burpees 

10 Airsquats 

10 Situps 

30 Mountain Climbers 

Mobility: 

2 Min Sumo Squat

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

Strength: 

Barbell Row 

8-8-8-8-8

Conditioning: 

On The Minute for 20 Minutes Complete: 

Min 1: 15/12 Cals Bike 

Min 2: 10 Bench Press @ Roughly 50% Max 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

10 Rounds for Time of: 

3 Power Cleans (155/105 Goal)

1 Jerk 

6 Toes To Bar 

9 Wallballs 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 021924

Week Of 021924

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

10 Airsquats 
5 Rollover V sits 
10 Pushups 
30 Mountain Climbers 

Strength:

OT1:30 X 7 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Climb AFA  

Conditioning: 

As Many Rounds as Possible in 12 Minutes Of: 

12 Hang Power Cleans (Using 65% Days Max)

24 Airsquats 

40 Double Unders (lateral hops)

Mobility: 

2 Min Saddle

1 Min Single Leg Forward Fold Each Side 

1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Lunges 

10 Situps 

5 Burpees 

Mobility:

2 Min Seal

1 Min Seated Straddle

2 Min Standing Forward Fold 

Strength:

Bench Press

10-10-10-10

Conditioning: 18 Min Cap 

5 Rounds for Time of: 

30 Wallballs 

10 Burpee Box Jump Overs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Inchworms

5 Kip Swings 

Mobility: 

1 Min Seal

2 Min Sumo Squat

2 Min Seated Straddle

Strength: 

Deadlift

3-3-3-3-3

Use 80% 1RM Max Across 

Conditioning: 20 Min Cap 

For Time: 

120/100 Cals Bike

100 Situps 

80 Double Dumbbell Deadlifts (Goal 50/35)

60 Pullups 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Rounds Fotr Time of:

Run 800M 

21 Thrusters 95/65 Goal 

15 Lateral Burpees 

18 Dumbbell Snatches 50/35 Goal 

12 Toes To Bar 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 021224

Hopefully people are feeling good now that we're about a third of the way in on the February Challenge and have brought on some new habits.  By now things should be getting pretty routine for you guys and you probably have a good idea as to where your fruits and vegetables are landing and how to hit your protein numbers.  If not theres still plenty of time to the month to get things together, let us know if you have questions.... Goal is to collect those sheets on the 29th to tally up and find the winner so make sure you're still checking off every task completed.....

Week Of 021224

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

10 Jumping Lunges 

*Empty Bar

Conditioning: 

4 Rounds for Time of: 

15 Power Cleans (Goal 95/65) or Roughly 50% of last weeks best double Power Clean 

12 Front Squats 

9 Shoulder To Overhead 

Strength:

Front Squat 

3-3-3-3-3

Use 70% Max Across

Mobility: 

2 Min Leaning Lizard each side 

1 Min Twisted Cross Each Side 

1 Min Spinal Twist Each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

10 Situps 

5 Rollover V sits 

Mobility:

2 Min Childs Pose  

1 Min Forward Dragon Each Side 

2 Min Sumo 

Strength:

Strict Press

7-7-7-7-7

Aim to use 10% more than last weeks heaviest set of 10 across

Conditioning: 

4 Rounds for Time of: 

Run 400M 

30 Situps 

20 Box Jumps 

10 Strict Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Inchworms

5 Kip Swings 

Mobility: 

1 Min Seal

2 Min Sumo Squat

2 Min Seated Straddle

Strength: 

Barbell Row 

8-8-8-8-8

*With 10% more than last weeks sets 

Conditioning: 

As Many Rounds as Possible in 2-2-2-2 and 3 minutes of: 

15 Deadlifts (Goal 185/135) or roughly 50% 1RM 

12/9 Cal Bike

Max Toes to bar in remaining time

Rest 1 Minute between rounds 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

At 0:00 Perform: 

3 touch and go Clean and Jerks On the Minute for 5 Minutes 

Goal start at 95/65 and add 10/5 Lbs each set 

At 6:00 Begin: 

For Time: 

30 Clean and Jerks 135/95

At 13:00 Rest 

At 15:00 Begin: 

50/40 Cals Bike 

At 20:00 Begin: 

100 Burpees To A target 

At 27:00 End....

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week of 020424

 

       

Some interesting questions have come up on the challenge the number 1 thing I want to make clear is that the grams of fruits and vegetables you are recording and adding up are the actual weight of the fruits and vegetables you eat.  For the grams of protein, you are adding up all the grams of protein in all the of the foods you ate, these are two different things, one is how much a food weighs and one is how much protein is in your foods... I am surprised that people have not understood this but it does explain where we are at and how conscious you are of the fuel you are taking in and that is why we are doing this challenge, to hopefully learn something new and build some better habits.. 

Yes, you should weigh your protein sources but you must understand that 100 Grams of chicken is not 100 grams of protein, there are 30 Grams of protein in 100 grams of chicken (60 in 200 and so on).  The same goes for any other food, even your 100 grams of cake probably has about 5 or 6 grams of protein in it and yes those count towards your total too. There are a bunch of examples in the picture above, but I feel like I need to give you a few more examples:

A 50 gram egg contains 6.5 grams of protein. 

170 grams of Greek Yogurt contains 17 grams of protein. 

100 grams of 90% Lean Ground beef contains 26 grams of protein.

A 240 gram glass of whole milk contains 7.5 grams of protein.  

100 grams of steak contains 30 grams of protein. 

100 grams of cooked haddock contains 20 grams of protein.

and all of this can be found on packaging, in the chronometer app or by a simple google search...

I hope you're understanding it now, please start paying attention to labels.....

Week of 020424

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees 

*Empty Bar

Strength:

On the minute for 14 Minutes Complete:

2 Power Cleans 

Start light and climb slowly to a heavy double as form allows..

Conditioning: 

5 Rounds for Time of: 

50 Double Unders (or 150 Singles)

10 Burpees 

5 Power Cleans @ 70% of Days Max 

Mobility: 

2 Min Sumo

1 Min Down Dog 

1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

5 Burpees

10 Situps

5 Rollover V sits

Mobility:

2 Min Sumo Squat 

1 Min Forward Dragon Each Side 

1 Min Lizard Each Side 

Strength:

Strict Press

10-10-10-10

Climb to a heavy set of 10

Conditioning: 10 Minute time cap 

For Time: 

100 Wallballs 

* 10 Toes to bar at every break 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

5 2 Pushups Inchworms

10 Airsquats 

30 Mountain Climbers 

Mobility: 

1 Min Twisted Cross Each Side

2 Min Sumo Squat

2 Min Seated Forward Fold

Strength: 

Barbell Row 

10-10-10-10

Climb to a heavy controlled set and record your number...

Conditioning: 

5 Rounds For Time of: 

12/9 Cals Bike 

15 Double Dumbbell Power Cleans (Goal 40/25)

21 Pullups 

*if unable to do 10 Unbroken pull-ups Scale to 12

*if unable to do 2 Unbroken pull-ups Scale to 12 with a band. 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

Every 3 Minutes for 21 Minutes complete:

100 Foot Shuttle Run

15 Deadlifts (Goal 135/95)

100 Foot Shuttle Run

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes